I am checking in with you all to let you know that I survived and thrived during hurricane Sandy. I know that kind of sounds odd, but my upper body is so sore, I cannot believe it. My biceps and back I would have to say are the sorest. I am very fortunate not to have lost electricity. I haven't left the house however, but I will tonight to go train legs.
There was a definite upside and I was determined to get a good workout in regardless of what was going on outside. This workout can be done with a bench, some workout bands, and a mat. I didn't have a bench, but I did have a "Kitty Condo" loll and I used it in ways I never would have imagined. Ricky was a little curious as to what the hell I was doing.
So I did cardio at home, very intensely for 50 minutes I increased the resistance, alternated foot positions and really focus on hitting many areas of the legs including hamstrings, inner and outer quads, short, medium and long steps, and I decreased the resistance as well. I make sure to always do something different in terms of cardio, especially regarding the duration, intensity and frequency.
I rarely do cardio that long, but I have decided to eat more calories (carbs) and add in a bit more cardio so that I am not starving all the time! Also, I like to look fuller and not flatten out when my carbs get too low. Then I must fill back up without spilling over and I don't want to navigate that right now. I have a few upcoming projects, and need to be in very good shape. So I will make sure I am monitoring my water and sodium, but not as strict with my carb intake, but not going crazy either. Just staying in the same place and maintaining.
Now, I am also not that comfortable in general driving in NY, and I was not going to attempt a long drive to the gym yesterday because I wasn't sure what damage I would come across. It's a 20 mile drive to train at Bev Francis Gym. But it's worth it and I won't train anywhere else. So in the meantime, I made up my own routine, and worked out at home. Where there is a will there is always a way!
After the cardio here are the exercises I completed.
1. On my mat with a small pillow placed under my lower back. (When you are lean, it hurts to do ab work. No fat to protect the lower part of the spine)
Crunch- Raised Leg Criss-Cross (bicycles) - 2 x 20 reps each side = 2 sets, 20 repetitions each side.
Abdominal Crunch- 3 x 20 reps
Hip Lift- Lower Abs off Kitty Condo AKA KC - 3 x 20 reps
V-Ups of KC 3 x 20
Single Leg Step Ups onto KC - 3 sets each side x 20 reps, squeezing quad at top of movement.
Triceps Dips (KC) 3 sets x to failure (around 10-12 reps)
Bicep Curls- 4 Ropes with Varying Resistance Used.
Start with heaviest resistance rope, until my form failed, immediately did 3 drop sets with the remaining 3 ropes each with less resistance to failure. This was a lot more volume and difficulty than the work I did with my triceps. My biceps need to grow, so I did more work with the biceps.
(Started with rehab work, my shoulder has been bothering me) So I worked the core muscles of the shoulder joint and all muscles that surround the shoulder joint for added stability. This is an excellent exercise to do daily until shoulder is healed.
Set Up- Wrapped lightest resistance band around cardio machine and did External Rotation 3 x 25 reps each side.
Side Lateral Raise- Lightest resistance band 2 x 8-10 reps
Bent over rows, using lightest resistance band, arms bent focusing on rear delts. 3 x 20 reps
1 set of military press, this became bothersome, so I stopped the exercise. But you could do 3 x 10-15 reps, depending on your goal.
Regular pushups 2 x 15 reps
Incline pushups off KC 3 x 20 reps
Wrapped medium resistance band around cardio equipment for stability.
Neutral Grip Rows 3 x 10-15 reps
So there it is. My biceps are destroyed and so is my back. As last season I didn't work biceps that much and never worked the mid back.
Google the above exercises if you are not sure. There are a ton of free exercise tutorials available online.
Tonight, is legs!
Hope your training is going well.